View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 12/21/17

    by , December 20th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke
    4 x 100 1:30

    Kick set
    1 x 300 6:30
    1 x 200 4:30 neg split
    1 x 100 2:15 strong

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 stroke, RD2 choice]
    [Break :30 between rounds]

    Freestyle/pull set
    4 x 200 3:00 neg split
    3 x 150 2:15 desc 1-3
    2 x 100 1:30 last 25 strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. 12/20/17 Workout

    by , December 20th, 2017 at 08:15 AM (Swimming Through Jello)
    12/20/2017 CrossFit Workout

    Warmup - PVC drills, plyos, rowing

    Strength - Deadlift - 135/3, 225/3, 275/3, 315/3, 350/3x4
    A) 1-arm Farmers Carry - 120# x 30m ea arm x 3
    B) Ring plank - 30s x 3

    Conditioning - EMOM 12
    1 - 10 Power Clean 135#
    2 - 10 Handstand Pushup
    3 - 30s hard pace Assault Bike
    Categories
    Uncategorized